Fitness & Performance
3-3.5 sets total:
5 min clock
– 800m run
– AMRAP burpee + pull-ups in remaining time
R2.5M
5 min clock
– 9 RKB swings (53/35)
– 6 goblet squats (DB or KB)
– 6/side DB SA push press (35/20)
– 18 double unders
R2.5M
WOD
Fitness
A) E3M x 6 sets:
– 4 BB bench press
– 3 negative pull-up
*Sub BB bench with DBs at 53X1 tempo
B) E2M x 8-12 sets
Odd: 12/9 cal row + 9-12 double KB deadlifts
Even: 12/9 cal row + 9-12 push-ups (elevate to scale)
Performance
A) E3M x 6 sets:
– 4 bench press @ 1-2 RIR
After odd sets…
– 3-5 strict pull-ups (weighted if able)
After even sets…
– 10/side shoulder external rotations
*Should be around 70-80+% and heavier than last week
B) E2M x 8-12 sets
Odd: 15/12 cal row + 12 double KB deadlifts (53/35s)
Even: 15/12 cal row + 15/12 push-ups
Fitness & Performance
A) E4M x 4 sets:
– 8/side front foot elevated split squats
– 8-12 seated DB press
– 8-12/side bent over KB/DB rows
Fitness
B) E2M x 8-12 sets:
– 9-12 wallballs (20/14)
– 6 hanging knee raises / lemon squeezes
– 6 alternating box step-ups
– 6 box dips
Performance
B) E2M x 8-12 sets:
– 12 wallballs (20/14)
– 6 toes to bar
– 6 box jump overs (24/20”)
– 6 ring dips
Fitness
For time with a partner:
– 800m row
– 80 RKB swings (53/35)
– 80 push-ups
– 800m row
– 80 air squats
– 80 ring rows
– 800m row
– 80 abmat sit-ups
– 80 single unders
– 800m row
*Sub 2K bike or 800m run
Performance
For time with a partner:
– 1000m row
– 100 RKB swings (53/35)
– 100 push-ups
– 1000m row
– 100 air squats
– 100 ring rows
– 1000m row
– 100 abmat sit-ups
– 100 double unders
– 1000m row
*Sub 2K bike or 800m run
CrossFit Open Workout 25.2
For time:
– 21 pull-ups
– 42 double-unders
– 21 thrusters (weight 1)
– 18 chest-to-bar pull-ups
– 36 double-unders
– 18 thrusters (weight 2)
– 15 bar muscle-ups
– 30 double-unders
– 15 thrusters (weight 3)
Time cap: 12 minutes
Rx’d: (Ages 16-54)
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Scaled: (Ages 16-54)
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)
Masters 55+:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb (29, 38, 47 kg)
Scaled Masters 55+:
♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 35, 45, 55 lb (15, 20, 25 kg)
♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders | 45, 65, 85 lb (20, 29, 38 kg)
B) 3 sets for quality:
– 6-8/side KB TGUP sit-ups (tough)
– 10 reverse snow angels (unweighted or 2.5s/hand)
Fitness & Performance
3-3.5 sets:
5 min clock
– 1000/800m row or 2000/1600
– AMRAP burpee + box step ups in remaining time
R2.5M
5 min AMRAP
– 6 alt DB hang power snatch
– 6 air squats
– 6 push-ups
– 3 lemon squeezes
R2.5M
Fitness
A) E2M x 8 sets:
Odd sets
– 8-12 incline DB presses
– 8-12 incline DB rows
Even sets
– 16 single KB front rack reverse lunges
*Switch arms at 8 reps
B) E2M x 8-12 sets
Odd sets: 12/9 cal row + 12 RKB swings
Even sets: 12/9 cal row + 6-9 toes to bar
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause power clean (pause 2 counts at hang position)
Sets 5-8: 1 power clean
B) E2M x 8-12 sets
Odd sets: 15/12 cal row + 15 RKB swings (53/35)
Even sets: 15/12 cal row + 6-9 toes to bar
Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets –
– 10 bird dog rows R
After even sets:
– 10 bird dog rows L
*Build to a heavier set of 5
B) E90S x 10-15 sets:
– 20 single unders
– 2 DB up/down devil cleans
– 4 DB push press
– 6 reverse lunges
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a heavier set of 5
B) E90S x 10-15 sets:
– 20 double unders
– 2 DB devil cleans
– 4 DB push press
– 6 DB reverse lunges (35/20s)